CFP Boot Camp
Our next boot camp starts September 30th and meets M/W/F at 7pm-8pm. CFP offers group discounts of three or more, for more details and to register follow this link.
WLC
Fitness
A. 4 Sets
10 x Front Rack Kettlebell Squats
45 Sec Rest
10 x Kettlebell Rows
45 Sec Rest
B. 5 Rounds for Max Reps
30 x Sec Calorie Row
30 x Sec Rest
30 x Sec Wallballs
30 x Sec Rest
Performance
A1. Front Squat – 5 x 3
A2. Kettlebell RDL – 5 x 5
B. AFAP
400m Run
21 x Thrusters @ 95lb/65lb
30 x Pull-ups
50 x Box Jumps @ 24inch/20inch
30 x Pull-ups
21 x Thrusters @ 95lb/65lb
400M Run
Sport
A. Snatch Balance – 5 x 1 w/3 Min Rest
B. AFAP
400M Run
21 x Thrusters @ 115lb/85lb
30 x Pull-ups
50 x Box Jumps @ 24inch/2oinch
30 x Pull-ups
21 x Thrusters
400M Run
Games Track 2014
A. CGBP – 5 x 1 w/3 Min Rest
B. Every 90 Secs for 10 Sets
5 x TNG Power Snatches @ 155lb/105lb
10 x Wallballs @ 20lb/14lb
-Post results under comments
Performance
A1. 85#
A2. Yellow Kettlebell (whatever that is)
WOD 22:34 Rx’d the Thrusters….really wanted to scale back half way through the 2nd set, but I’m happy I stuck with it! I was only getting out 3 at a time by the end.
FS/BS/Dip Cycle
Sport:
A. SB 95-105-115-125-135 (30#PR)
B. 16:11 RX
Tabata planks
50 Hollow Rocks
Performance
A1. 4 @ 85#, 1 @ 95#
A2. Yellow kettle bell
B. 15:19, jumping pull-ups, 45# thrusters, threw in a few stepups
Oly at 0900….it feels good to be back lifting again
Performance
A. @135
B. 19:34
A.Front squats at 125, 125, 135, 140, 140..
having a hard time keeping up right when coming up. I lean forward every time, so I went a little lighter today to try and keep that up right torso position
RDL w/70 lb KB
B. performance Rx
16:08
debated on doing 85lbs but wanted to do as many unbroken thrusters as possible and 85lbs would have had me doing sets in 2-3
Great WOD…. always love these longer ones on Saturdays